Mediterranean lemon fish

Serves: 4

Time to make: 20 mins

Hands-on time: 10 mins

Total cost: $13.64 / $3.41 per serve

(at time of publication)

Ingredients

2 ½ cups farfalle (bowtie) pasta
cooking oil spray
4 x 150g firm fish fillets such as hoki
1 lemon, juice and zest
1 tablespoon baby capers
12 pitted kalamata olives, halved
1 tablespoon finely chopped fresh parsley
250g green beans, cooked

Instructions

1 Cook pasta following packet directions. Drain, reserving a little of the cooking water to moisten pasta, if necessary.

2 Meanwhile, spray a large frying pan with oil. Cook fish over a high heat for 2-3 minutes on each side until almost cooked through.

3 Pour over lemon juice. Simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through. Serve fish topped with lemon mixture and parsley, with pasta and green beans.

Nutrition Info (per serve)

Kilojoules 1650kJ

Calories 394cal

Protein 31g

Total fat 6g

–Saturated fat 1g

Carbohydrates 50g

–Sugars 3g

Dietary fibre 3g

Sodium 230mg

Calcium 50mg

Iron 2.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.